Why not embrace the Great British carrot and support one of the country’s most quintessential vegetables with this classic carrot and coriander soup?
This healthy and full-flavoured recipe draws on a classic combination which makes an elegant and tasty starter or light meal.
As well as being naturally delicious, carrots are packed full of healthy reasons as to why you should eat them. They’re are low in calories, fat, saturates and salt but stuffed to the brim with the important antioxidant beta-carotene, which, when converted into Vitamin A, is vital for eye health, keeps your skin healthy and elastic, and is essential for the proper functioning of the immune system. Tuck in!
Preparation time: 10 minutes
Cooking time: 20-25 minutes
Cost: 19p per person
15ml/1tbsp vegetable oil
1 onion, chopped
450g/1lb carrots, washed and sliced
1 clove garlic, crushed
5ml/1 tsp ground coriander
1.2 ltr/2 pints vegetable stock
45ml/3tbsp chopped fresh coriander
Squeeze of lemon juice
Freshly grated nutmeg to taste
Salt and freshly ground black pepper
Single cream to serve if liked
1. Heat the oil in a large pan, add the onions, carrots and garlic, sauté for 4mins, until they are beginning to soften but not colour. Stir in the ground coriander and plenty of seasoning and cook for 1min.
2. Add the stock and bring to the boil, cover and simmer for 20mins or until the carrots are really tender. Stir in the fresh coriander.
3. Whizz the soup with a stick blender or transfer to a food processor. Add the lemon juice and nutmeg to taste and adjust the seasoning as necessary. Reheat until just hot but not boiling and serve. Garnish with a swirl of cream if liked.
Per serving: 102 calories, 4.0g fat, 0.4g saturates, 12.6g sugars, 0.8g salt
For more great recipes and health tips, visit www.britishcarrots.co.uk.
The Women’s Sports Magazine